How to treat your own shoulder pain…

If you have a painful shoulder that does not respond to rest and pain relievers, you need to contact your physician for an exam of the problem.

Conservative treatment of the shoulder generally includes, ice, anti-inflammatories, rest and specific exercises. One of the first things that we evaluate in the clinic is how much mobility exists in the joint itself. Just stretching may worsen the problem if good joint mobility does not exist.

As we raise our hand above our shoulder, the head of the humerus (the long arm bone) needs to roll and glide downward in its socket. If this does not happen, there is an impingement of soft tissue on top of the shoulder that if forced repeatedly will result in bursitis, tendinitis, and eventual tearing of the rotator cuff.

One simple exercise to help you mobilize your shoulder is to simply lay your elbow on a table top so that your arm forms about a 45 degree angle to your body. Place your opposite hand on the top of your arm just beyond the bony crest of your shoulder. Gently press down until you feel some stretch under your arm. This may refer a dull ache down the inside of your arm. Hold this for 2 or 3 seconds and repeat up to twenty times.

If you experience a severe sharp pain with this that does not ease up after a few repetitions then discontinue this and contact your physician for an exam.

This is a start, there are more stretching and strengthening exercises to come.

Steve McMurray MPT
www.ezgolfrx.com